8-Minute Lower Body Workout with Band

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About This Workout
In this workout, Coach Nicole will lead you through a series of 5 exercises (plus stretches) that will work your entire lower body. Perfect for travelers or home exercisers, the exercises in this workout require very little space and can be done virtually anywhere!

Length: 8 minutes
Equipment: Resistance band, a chair for balance (optional)
Type of Workout: Strength training (toning) & flexibility
Muscles Worked: Lower body (hip flexor, quads, hamstrings, outer thigh, inner thigh)
Fitness Level: Intermediate to advanced
Impact: No-impact
Safety Precautions: Warm up before starting this workout and wear athletic shoes. Make sure the band is secure around your shoe or ankle when performing these exercises. Because these exercises involve balancing on one leg, this workout may not be suitable for beginners or people with balance issues.
Extra Tip: To better maintain your balance, remember three key things: 1) Keep your abs engaged. 2) Find a focal point and keep your gaze fixed there. 3) Don't lock out your knee joint. When balancing on one leg, keep that knee slightly bent.

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Member Comments

SHILLEE

Looks like fun! - 5/12/2013 6:08:47 PM
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ACADIAN7

Great Teacher,
Makes me feel I want to try this!!! - 4/22/2013 10:10:11 PM
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FISHER011

Love this video! - 3/17/2013 9:08:07 PM
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HOPEFUL890

I like her. Good instructor. Even doable for a senior citizen. Thanks. - 2/6/2013 12:23:52 PM
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WARRIORK63

This was a great one also for strength and balance. For me it was just as difficult to maintain balance as it was to perform the resistance with the wrong kind of band. My legs are screaming. - 2/5/2013 5:02:36 PM
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RENWILL

I was looking for a video that would help work on balance and this is perfect! Thanks! - 1/25/2013 8:47:14 AM
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TRYN2MUCH

My SparkPeople group was already doing these exercises without the band but recently made the switch to add the band and I found it was great way to control the range of motion of the move. Plus, added resistance is a good thing to get us to our overall goal of losing weight and toning.

Thanks, Coach nicole - 1/13/2013 12:36:42 PM
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CORELLABELLA

I was able to do this two years and 50# ago I will use a chair for balance and no resistance band till future time when Ican get one unless Ican attach my stretch band and use for a substitute This is a great challenge for me to strenghthen my legs enough just to stand for any length of time-one of my big goals. Thank you Monica for the motivation challene Iam setting for my self to start next week - 1/9/2013 3:04:57 PM
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MSMARGARET1963

This is something I can do standing at my desk at work. - 12/14/2012 8:54:07 PM
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1GPEACH

This will be something that I can add to my regement, all I need now is the band. - 12/14/2012 2:55:40 PM
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IRISH421

This really felt great. I don't have resistance bands, but I was thinking that next time I will try it with some light ankle weights. - 11/11/2012 8:33:45 AM
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KVJORDAN

Nice work-out, love the
stretches feel great! - 11/3/2012 5:31:08 PM
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GRANDMA12542

I felt like I ally worked out. It was like being on the machines at the gym, the hip flexor and hip abductor. - 10/21/2012 6:25:41 PM
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JULIA1154

This can be a good, quick fitness break even without the band, as long as one is mindful and really engages the muscles.

This would be a good one to do at work, in an apartment, or when traveling as there's no impact (thus no noise to disturb others). - 10/12/2012 6:21:24 PM
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FIFIFRIZZLE

Great workout. Uh, is it possible to move the www.sparkpeople.c
om on the screen? Because it is right over Coach Nicole's feet which is where we need to look to get the technique correct. - 10/12/2012 4:04:08 PM
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